The Model Health Show

In our culture, where more than two-thirds of our citizens are overweight or obese, we tend to think of body fat as an inherently negative thing. But your body fat is a critically important component of your body and your overall health. Certainty, there is such a thing as bad fat or an excess of fat, but fat is not the enemy. In fact, our body fat is a vital part of our evolution and it’s what makes us the resilient humans that we are today.  Today you’re going to learn about the five categories of fat and how they operate in the body. You’re also going to hear about why calories alone cannot dictate your body weight, and what the key epicaloric controllers are that determine how your fat is stored. This episode is my interview on my good friend Lewis Howes’ podcast, The School of Greatness, as part of the promotion for my newest book, Eat Smarter.  I’m sharing some of the key insights I learned in my research for Eat Smarter, including how your diet influences your hormones and metabolism, how calories are processed and stored in the body, the link between your microbiome and your metabolism, and a whole lot more. So listen in, and enjoy my interview from The School of Greatness Podcast!  In this episode you’ll discover: What the five categories of fat are, and their roles in the body. Where fat is actually burned.  What the powerplants of your cells are.  How the process of fat loss occurs. What hormone-sensitive lipase and lipoprotein lipase are. The relationship between insulin and glucagon.  How calories were discovered and ultimately applied to nutrition.  Why caloric intake alone cannot predict weight.  Approximately how many hormones we have. How the consumption of processed foods can lead to metabolic dysfunction. Why it matters how your food is prepared.   What the thermic effect of food is.  What digestive efficiency is. How the microbiome plays a role in nutrient absorption.  The importance of eating a variety of foods.  What you should know about intermittent fasting.  The role of omega 3 fatty acids.  What the six macronutrients are.  The number one indicator of how much water you should be drinking.  What gluconeogenesis is.  A surprising link between violence and nutrition.  Items mentioned in this episode include: DrinkLMNT.com/model -- Get a FREE sample pack for the cost of shipping!  Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs! Eat Smarter Sleep Smarter  The School of Greatness Podcast with Lewis Howes Join TMHS Facebook community - Model Nation  Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Stitcher Spotify Soundcloud *Download Transcript

What does it mean to you to live a healthy and active lifestyle? And more importantly, have you given yourself permission for that definition to shift through different phases and circumstances of your life? Over the past couple years, many people have had to pivot their movement practices and reframe what an exercise routine looks like.   On today’s show, Lita Lewis is back to share her refreshing perspective on incorporating realistic movement into your routine. Lita is an expert fitness trainer, motivational speaker, and the founder of Thick Athletics Apparel. Her realistic and uplifting approach to fitness is inspiring, and it’s one that’s needed now more than ever.  You’re going to learn about honoring your body, redefining consistency, and what it means to pursue your best life. This interview also contains conversations on pivoting and adapting your workouts, why gratitude for our bodies is so important, and so much more. At a time when it’s of upmost importance to get ourselves, our families, and our communities healthier, Lita’s message is incredibly powerful.   In this episode you’ll discover: The link between sedentary behavior and COVID-19 outcomes. Why the workouts you see on social media might be unrealistic for the average person. The power of simple, enjoyable movement. How exercise can help combat stress. The importance of getting your family outside. How Lita pivoted her workouts in the beginning of the pandemic. The value of knowing how to adapt.  What consistency means for Lita, and how that definition has shifted over time. How Lita incorporates movement into her routine. Why gratitude and appreciation for your body is a vital part of a healthy lifestyle.  What inspired the creation of Thick Athletics Apparel. Why being resourceful is so important today. How to take your recovery seriously.  Items mentioned in this episode include: Beekeepersnaturals.com/model -- Get a special 25% discount on natural remedies! Organifi.com/Model -- Use the coupon code MODEL for 20% off! Thick Athletics Apparel -- Use code MODEL for an exclusive 15% off activewear!  *Discount does not apply to items already on sale Connect with Lita Lewis Website / Instagram / Facebook / Twitter  Join TMHS Facebook community - Model Nation  Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Stitcher Spotify Soundcloud *Download Transcript

We know that stress is an inevitable part of being human, but it doesn’t help that we’re living in a particularly stressful time. While we might not be able to remove stressful situations from our lives entirely, we can practice healthy strategies to help us cope and recover more quickly.  On this episode of The Model Health Show, you’re going to learn about five accessible and clinically proven strategies you can use to build your resiliency against stress and adversity. You’re going to learn about the connection between physical and mental recovery, how sleep and meditation can build your resiliency, and much more.  This episode is full of real, accessible, free, and scientifically proven strategies that you can implement to better handle challenges. I hope this episode empowers you to improve the way you react to adversity. Because when we learn to respond to stress in healthier ways, we build physical, emotional, and mental resilience that will help us move through life’s challenges stronger than ever.    In this episode you’ll discover: How strength training impacts the brain and nervous system. What a hormetic stressor is.  How muscle recovery relates to the nervous system.  Various types of strength training you can utilize to become more resilient. The benefits of adding variety to your workouts. How going for a walk can increase your creativity. The effects of cryotherapy on the body’s stress response system. How to incorporate cryotherapy into your routine. What thermotherapy is, and different ways it has been used in history. How meditation can reduce anxiety. Breathing strategies you can implement to increase your resilience. How sleep deprivation impacts the brain.  The importance of timely sun exposure.  Why your perception of stress matters.  Items mentioned in this episode include: Onnit.com/model -- Get your optimal health supplements at 10% off!  PaleoValley.com/model -- Use code MODEL for 15% off! How to Navigate Negative Emotions with Dr. Susan David – Episode 444 The Link Between Exercise & Human Connection with Dr. Kelly McGonigal – Episode 393 Do These Things to Have More Energy with Dr. Andrew Huberman – Episode 523 Sleep Smarter  TED Talk: How to Make Stress Your Friend by Kelly McGonigal  Join TMHS Facebook community - Model Nation  Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Stitcher Spotify Soundcloud *Download Transcript

There’s no denying that under certain circumstances, prescription drugs and medical interventions can be lifesaving. But in the US healthcare system, there’s a lot to be desired in the realm of preventative medicine. When medications are for-profit, many patients leave their doctor’s office with an ever-growing list of prescriptions and little hope for life outside a pill bottle.  Dr. Meg Kilcup is a Doctor of Pharmacy and an integrative health practitioner who is passionate about teaching others about preventative health, patient safety, and how to live a holistic, healthy lifestyle. On this episode of The Model Health Show, she’s sharing what it’s like behind the scenes of the pharmaceutical industry and why a healthy lifestyle is your best defense against COVID-19.  You’re going to learn a multitude of interesting facts about drug side effects and recalls, why our healthcare system is not patient-centered, and how our culture of over-prescription is making us sicker than ever. Meg brings a unique and enlightening perspective to the US healthcare industry, and I think you’ll find her insights highly valuable. So click play, listen in, and enjoy the show!  In this episode you’ll discover: How Dr. Kilcup got interested in healthcare and pharmacology. What the 4th leading cause of death is in the United States.  How funding works in the pharmaceutical industry.  The average amount of time it takes for change to occur in the healthcare industry. Why side effects are actually expected effects. How the drug approval and recall process works. Why there are so many drug recalls. What value-based incentivization for physicians is. Why big pharma is not patient-centered.  How antibiotics work, and why misuse or overuse is so dangerous. The link between the microbiome and COVID-19. How PPIs work and why they can lead to other health problems. The best approach to nutrition.  How to create a culture of health in your family.  Items mentioned in this episode include: Organifi.com/Model -- Use the coupon code MODEL for 20% off! Onnit.com/model -- Get your optimal health supplements at 10% off!  Connect with Dr. Meg Kilcup Website / Instagram Join TMHS Facebook community - Model Nation  Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Stitcher Spotify Soundcloud *Download Transcript

Face masks have served as the pervasive and omnipresent symbol of the COVID-19 pandemic. Whether you’re on a plane, on a coffee run, or at a school, it seems as if masks are a new part of our society at large. But what does the data actually say about mask efficacy? Can wearing a mask actually reduce transmission or infection from viruses? On this episode of The Model Health Show, we’re diving back into the studies on mask effectiveness, including the safety of cloth masks, surgical masks, and N95 masks. We’re taking a thorough assessment of the data, discussing various types of scientific studies, and cross-referencing the data. You’re going to hear about new studies, studies that have proven the test of time, as well as studies that are commonly cited.  You’re going to learn the truth about mask efficacy, including different types of masks in different settings. We’re also discussing how human biases can cloud the truth, and how the debate around masks has prevented us from addressing other pressing issues. I hope this episode acts as a valuable resource for you to reference and share.  In this episode you’ll discover: Why cloth masks may result in an increased risk of infection.  What percentage of healthcare workers experienced adverse effects from masking. How double masking can increase the risk of infection.  Why cross-referencing data is important for eliminating biases. What studies showed regarding efficacy of surgical masks and N95 masks.  The size of a virus.  What you need to know about randomized control trials. The problem with many of the widely dispersed studies. What you should know about the Bangladesh study. Why surgical masks are the standard of practice in the medical industry. The difference in infection rates when surgeons wore masks.  What studies showed about pregnant healthcare workers wearing N95 masks. How blocking our breathing pathways can spike anxiety and elevated stress hormones. The link between headache frequency and mask-wearing. Side effects that are noted from wearing masks.  Why masks are masking the symptoms.   The link between chronic illnesses and COVID-19 deaths.  Items mentioned in this episode include: DrinkLMNT.com/model -- Get a FREE sample pack for the cost of shipping!  Beekeepersnaturals.com/model -- Get a special 25% discount on natural remedies! Themodelhealthshow.com/maskscience Themodelhealthshow.com/maskfacts Mask Safety & Efficacy References Join TMHS Facebook community - Model Nation  Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Stitcher Spotify Soundcloud *Download Transcript

The health of your mitochondria has the capacity to impact nearly every process and reaction in your body. Recent research suggests that mitochondrial function relates to the aging process, immune function, the body’s renewal processes, and more. But what do you actually know about improving the health of your mitochondria? This topic isn’t one that’s talked about often, but it’s of utmost importance, especially in the conversation surrounding viral infections. On this episode of The Model Health Show, Mike Mutzel from High-Intensity Health is back to discuss the link between mitochondrial function and COVID-19 outcomes and how natural immunity works.  You’re going to learn powerful, free, and accessible strategies you can use to improve your mitochondrial health.  We’re diving into topics like autophagy and mitophagy, the life cycle of cells, and how to optimize your immune system. I hope you find this information empowering, realistic, and applicable no matter where you are on your health journey.  In this episode you’ll discover: The role that interferons play in the innate immune system.  Free, accessible ways to improve your mitochondrial health.  Which disease is an indicator of mitochondrial dysfunction in the liver. What mitophagy is. The connection between glucose, insulin, and cellular renewal rates.  How exercise can contribute to autophagy. The three components necessary to activate the process of autophagy.  What weight recidivism is, and why it’s particularly for parents to understand. How exercise insufficiency is defined. The link between exercise, autophagy, and mitophagy.  What immunometabolism is.  The history and function of the drug metformin.  How checking your blood glucose levels can be beneficial.  The life cycle of T cells.  How exercising can help purge senescent T cells.  The difference between chronologic age and biologic age.  What inflammaging is.  The role that vitamin D plays in cellular health. How natural immunity works. Behaviors that can make vaccines more effective. What pericarditis is, and how to increase circulation.  Items mentioned in this episode include: Onnit.com/model -- Get your optimal health supplements at 10% off!  PiqueTea.com/model -- Use code MODEL at checkout for 10% off! Morbidity and Mortality Weekly Report – CDC  Connect with Mike Mutzel Website / Instagram / YouTube Join TMHS Facebook community - Model Nation  Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Stitcher Spotify Soundcloud *Download Transcript

Emerging science shows a strong connection between our brains and our gut, or the gut-brain axis. While you might think that these two organs have very different structures and functions, they actually have more in common than you’d think. The gut and the brain are connected by the vagus nerve and neurotransmitters, and our gut microbes can even communicate with our brains.  When it comes to brain function and the science behind the gut-brain connection, Dr. Andrew Huberman is one of the world’s foremost experts. Dr. Huberman is a highly-regarded neuroscientist and tenured professor at the Stanford University School of Medicine. He is the director of Huberman Lab at Stanford, and the host of the Huberman Lab Podcast.  In part two of this interview series, Dr. Huberman is sharing his expertise on the numerous benefits that fasting can have on the brain and the neurobiology behind overeating, hyper-palatable foods, and obesity. You’re also going to learn about the gut-brain axis, the glymphatic system, and the role that stress plays in the brain, and so much more. Enjoy!  In this episode you’ll discover: The many benefits of time-restricted feeding.  How fasting can create harmony in your brain’s reward pathways. The ideal eating window for intermittent fasting. Why being inconsistent with fasting is like having jet lag. What you can learn from your own resistance.  How dopamine works.  What the gut-brain axis is, and how the neurons in those systems communicate. Why hidden sugars encourage overeating.  Three things you can do to improve your gut-brain axis.  What micro addictions are.  The benefits of eating 2-4 servings of low sugar fermented food per day. Why sleep and microbiome are two main pillars of health. How inflammation in the brain is unlike other types of inflammation. What the glymphatic system is and how to support it. The clinical definition of insomnia.  Why mouth breathing is detrimental to your well-being. The link between cortisol levels and immune health. How to determine the difference between short-term stress and long-term stress.  What a psychogenic fever is.  Items mentioned in this episode include: PaleoValley.com/model -- Use code MODEL for 15% off! Organifi.com/Model -- Use the coupon code MODEL for 20% off! Do These Things to Have More Energy with Dr. Andrew Huberman – Episode 523 Intermittent Fasting & The Principles of Stress with Ori Hofmekler – Episode 261 Breath by James Nestor Jaws: The Story of a Hidden Epidemic by Sandra Kahn & Paul R. Ehrlich  Connect with Dr. Andrew Huberman Podcast / Instagram  Join TMHS Facebook community - Model Nation  Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Stitcher Spotify Soundcloud *Download Transcript

The human brain is one of the most unique, powerful, and adaptive objects in the known universe. Up until a few decades ago, researchers believed that changes in the brain could only develop throughout infancy and childhood. We now know that no matter what age you are, your incredible brain is capable of change, creating new connections, and rewiring its pathways.  Dr. Andrew Huberman is a brilliant neuroscientist and tenured professor at the Stanford University School of Medicine. As the director of Huberman Lab at Stanford, he is a true expert on brain development, function, and plasticity. In part one of this interview series, Dr. Huberman is sharing incredible insights on upgrading your brain through sunlight exposure, cold therapy, and breathing techniques.  You’re going to learn the science behind how the brain is constantly adapting to its environment, and what you can do to set your brain up for success. These clinically proven strategies for upgrading your brain are free, simple, and accessible to everyone. So listen in, take good notes, and enjoy the show!  In this episode you’ll discover: How the brain is unlike any other organ in the body.  What neuroplasticity is.  The conditions that determine whether stress is good or bad for us. How the mind and the body respond to stress.   What you need to know about adrenaline and epinephrine.  How cortisol levels cycle throughout the day.  The importance of taking in morning sunlight.  Three main practices you can implement to anchor your stress response system. What ICU psychosis is.  How to optimize the time you spend on social media.  Why associating positive thoughts with behaviors can change your stress response.  Two simple tools you can use when you feel stressed.  The physiological similarities between deep breathing and exercise. How cold water impacts dopamine levels.  Which foundational movement is associated with brain and body longevity. How to work with your brain’s reward system.  Items mentioned in this episode include: PaleoValley.com/model -- Use code MODEL for 15% off! Organifi.com/Model --Use the coupon code MODEL for 20% off! The Circadian Code with Satchin Panda, PhD Connect with Dr. Andrew Huberman Podcast / Instagram  Join TMHS Facebook community - Model Nation  Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Stitcher Spotify Soundcloud *Download Transcript

“Do not let what you cannot do interfere with what you can do.” -John Wooden No matter your income level, physical ability, or schedule, there are some major foundational habits you can implement today to improve your health. And often, those basic principles of health are the most impactful. It’s never too late to make a positive change and begin prioritizing your well-being.  Today’s guest is Jonny Morelli, also known as Jonny Juicer. Jonny is a health coach, public speaker, and juicing enthusiast. Whether or not you’re interested in juicing, this interview contains health-promoting insights on creating new habits, prioritizing your health, and accessible ways to put your health first.  Jonny’s story and the impact he’s made is truly inspiring. If you’re interested in simple, proven tenets of health, I know this interview will resonate with you. One of Jonny’s main missions is to help people realize their infinite potential, and I hope you will receive that message today. Enjoy!  In this episode you’ll discover: The role that juicing played in my health journey. Why Jonny failed at his first juice cleanse.  The importance of focusing on adding healthy habits.  How Jonny’s intuition grew while he transformed his health. Two anti-inflammatory ingredients you should add to your juice. What hormone-sensitive lipase is. The health benefits of sea vegetables. What to consider about prepackaged juices.  How Jonny helped his mom get off prescription medications.  Simple, free habits you can implement to improve your health. The benefits of grounding.  How to make juicing more affordable.  Why prioritizing your health is so important today.  Items mentioned in this episode include: Organifi.com/Model -- Use the coupon code MODEL for 20% off! PiqueTea.com/model -- Use code MODEL at checkout for 10% off! Fat, Sick & Nearly Dead The China Study by T. Colin Campbell, PHD & Thomas M. Campbell II, MD Earthlings  Noah’s COVID Video  Teacher Singing About Masks to Masked Preschool Children  Themodelhealthshow.com/maskfacts  Connect with Jonny Morelli Website / Instagram / YouTube  Join TMHS Facebook community - Model Nation  Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Stitcher Spotify Soundcloud *Download Transcript

For a lot of people, fear is running the show right now. And like any other mental roadblock, chronic fear can manifest in the body in a multitude of ways. Fear can impact your nervous system, immune function, stress hormones, and more. Although our emotions and mindset can often feel complex, it’s empowering to know that we hold immense power over our mindset.  If I could recommend one person to help you hack your mindset, it would be Jim Kwik. Jim is the world’s leading coach in accelerated learning, memory training, and speed reading. On this episode of The Model Health Show, Jim is back to share expert tips on mastering your mindset, including overcoming fear, tapping into your creativity, and how to take steps toward the life you want to live.  Now is a time for you to be empowered, and I know Jim’s insights will help you upgrade your mindset and realize your potential. This episode contains powerful tips on gaining clarity, avoiding burnout, finding purpose, and so much more. So listen in, take good notes, and enjoy this episode with the one and only, Jim Kwik!  In this episode you’ll discover: The second leading (& highly overlooked) risk factor for death from COVID-19.  How our survival brain holds us hostage from our rational brain.  Why now is the time to get clarity on what you want in life.  The two most important questions you need to be asking yourself right now. A common reason why people feel burnt out. The 6 Cs you need to know to master your mindset.  Why your mind is like an algorithm.  The power of service and contribution. Why your words matter, and how to tap into your creativity.  How fear can act as a signpost.  What the confidence-competence loop is.  The three main elements that limit us.  What the formula is for limitless motivation. The power of taking small, simple steps.  Items mentioned in this episode include: DrinkLMNT.com/model --Get a FREE sample pack for the cost of shipping!  Foursigmatic.com/model -- Get an exclusive discount on your daily health elixirs! Themodelhealthshow.com/takecontrol Master Your Focus in Turbulent Times with Jim Kwik – Episode 408 Thinking Faster with Jim Kwik – Episode 318 Brain Hacks for Faster Learning with Jim Kwik – Episode 232 Learn Faster & Increase Your Focus with Jim Kwik – Episode 197 Improve Your Memory & Read Faster with Jim Kwik – Episode 56 Limitless by Jim Kwik 7 Habits of Highly Effective People by Stephen Covey  How to Get Unstuck & Become Creative – Kwik Brain  Connect with Jim Kwik Website / Podcast / Twitter / Instagram Join TMHS Facebook community - Model Nation  Be sure you are subscribed to this podcast to automatically receive your episodes:  Apple Podcasts Stitcher Spotify Soundcloud *Download Transcript